Low FODMAP BBQ Lamb Skewers with Creamy Lemon Yogurt - Low FODMAP Recipe
low-fodmap gluten-free medium

Low FODMAP BBQ Lamb Skewers with Creamy Lemon Yogurt

Tender marinated lamb skewers with tangy yogurt dressing, crispy smashed potatoes, and fresh slaw - a complete FODMAP-friendly feast that's perfect for summer grilling.

30 min
Prep Time
1h
Cook Time
1h 30m
Total Time
4
Servings
Monash Aligned FODMAP Status

This recipe is designed to be low FODMAP when portions are respected. Lamb is naturally low FODMAP and an excellent protein source. Garlic-infused oil provides flavor without fructans since FODMAPs are not fat-soluble. Lactose-free yogurt eliminates dairy concerns. Cabbage is safe up to 75g per serving, and this recipe uses appropriate amounts. Potatoes are low FODMAP in all tested amounts. Fresh herbs and spices used here are all safe. The key is using garlic-infused oil rather than fresh garlic, and ensuring your yogurt is truly lactose-free.

There's something magical about the sizzle of marinated lamb hitting a hot grill, especially when you know every ingredient is gentle on your digestive system. These Low FODMAP BBQ lamb skewers prove that following a FODMAP diet doesn't mean sacrificing bold flavors or satisfying meals. The secret lies in using garlic-infused oil to deliver that essential savory depth without the FODMAPs, while fresh herbs and spices create layers of flavor that make each bite irresistible.

What makes this recipe particularly special for IBS sufferers is the thoughtful balance of protein, safe carbohydrates, and gut-friendly vegetables. The lamb provides easily digestible protein and essential nutrients like iron and B vitamins, while the lactose-free yogurt dressing adds probiotic benefits without triggering symptoms. The smashed potatoes offer comforting carbs that are naturally low FODMAP, and the fresh slaw brings crunch and nutrition with carefully portioned vegetables that stay within safe limits.

This complete meal is perfect for weekend entertaining or meal prep - the lamb marinates beautifully overnight, the potatoes can be boiled ahead, and the slaw stays crisp for hours. Whether you're grilling outdoors or using a grill pan indoors, these skewers deliver restaurant-quality results with minimal fuss. The combination of smoky grilled meat, creamy tangy dressing, and contrasting textures creates a dining experience that feels indulgent while keeping your gut happy and comfortable.

🥗 Ingredients

Metric

  • 600g lamb leg or shoulder, cut into 3cm cubes Choose well-marbled cuts for juiciest results
  • 3 tablespoons garlic-infused olive oil FODMAP-safe garlic flavor without the fructans
  • 2 tablespoons fresh rosemary, finely chopped Fresh herbs are low FODMAP and add aromatic depth
  • 1 tablespoon smoked paprika Adds smoky BBQ flavor without high-FODMAP ingredients
  • 1 teaspoon ground cumin Warm spice that's safe in typical amounts
  • 1 lemon, zested and juiced (divided) Citrus is low FODMAP and adds brightness
  • Salt and black pepper to taste Essential seasoning for all components
  • 200g lactose-free Greek yogurt Provides creamy dressing without lactose concerns
  • 2 tablespoons fresh dill, chopped Fresh herb that's low FODMAP and pairs beautifully with yogurt
  • 500g baby potatoes (for smashing) Naturally low FODMAP in all amounts, perfect for crispy smashing
  • 2 tablespoons olive oil (for potatoes) Helps achieve golden, crispy edges
  • 150g green cabbage, finely shredded Safe up to 75g per serving, this recipe uses appropriate amounts
  • 1 medium carrot, julienned Low FODMAP up to 75g per serving, adds color and crunch
  • 1 tablespoon olive oil (for slaw) Light dressing for the fresh vegetables
  • 1 tablespoon lemon juice (for slaw) Adds tangy freshness to balance the slaw

Imperial

  • 600g lamb leg or shoulder, cut into 3cm cubes Choose well-marbled cuts for juiciest results
  • 3 tablespoons garlic-infused olive oil FODMAP-safe garlic flavor without the fructans
  • 2 tablespoons fresh rosemary, finely chopped Fresh herbs are low FODMAP and add aromatic depth
  • 1 tablespoon smoked paprika Adds smoky BBQ flavor without high-FODMAP ingredients
  • 1 teaspoon ground cumin Warm spice that's safe in typical amounts
  • 1 lemon, zested and juiced (divided) Citrus is low FODMAP and adds brightness
  • Salt and black pepper to taste Essential seasoning for all components
  • 200g lactose-free Greek yogurt Provides creamy dressing without lactose concerns
  • 2 tablespoons fresh dill, chopped Fresh herb that's low FODMAP and pairs beautifully with yogurt
  • 500g baby potatoes (for smashing) Naturally low FODMAP in all amounts, perfect for crispy smashing
  • 2 tablespoons olive oil (for potatoes) Helps achieve golden, crispy edges
  • 150g green cabbage, finely shredded Safe up to 75g per serving, this recipe uses appropriate amounts
  • 1 medium carrot, julienned Low FODMAP up to 75g per serving, adds color and crunch
  • 1 tablespoon olive oil (for slaw) Light dressing for the fresh vegetables
  • 1 tablespoon lemon juice (for slaw) Adds tangy freshness to balance the slaw

👨‍🍳 Instructions

  1. 1

    Marinate the Lamb

    In a large bowl, combine the lamb cubes with garlic-infused olive oil, chopped rosemary, smoked paprika, cumin, lemon zest, half the lemon juice, salt, and pepper. Mix thoroughly to coat every piece of meat. Cover and refrigerate for at least 2 hours, or ideally overnight for maximum flavor penetration. Remove from refrigerator 30 minutes before grilling to bring to room temperature.

    ⏱️ 15 min
  2. 2

    Prepare the Yogurt Dressing

    In a small bowl, whisk together the lactose-free Greek yogurt, remaining lemon juice, chopped dill, and a pinch of salt and pepper. The dressing should be smooth and pourable - add a tablespoon of water if it's too thick. Taste and adjust seasoning, then refrigerate until serving. The flavors will meld beautifully as it sits.

    ⏱️ 5 min
  3. 3

    Cook and Smash the Potatoes

    Place baby potatoes in a large pot of salted water and bring to a boil. Cook for 15-20 minutes until completely tender when pierced with a fork. Drain well and let steam dry for 2 minutes. Place potatoes on a baking sheet, then use the bottom of a glass or potato masher to gently press each potato until it's about 1cm thick. Drizzle with olive oil, season with salt and pepper, then roast at 220°C (425°F) for 20-25 minutes until golden and crispy at the edges.

    ⏱️ 45 min
  4. 4

    Make the Fresh Slaw

    While the potatoes roast, combine shredded cabbage and julienned carrot in a bowl. Dress lightly with 1 tablespoon olive oil, 1 tablespoon lemon juice, salt, and pepper. Toss well and let sit at room temperature to soften slightly. The slaw adds essential crunch and freshness to balance the rich lamb and creamy dressing.

    ⏱️ 10 min
  5. 5

    Assemble and Grill the Skewers

    Thread the marinated lamb cubes onto metal or pre-soaked wooden skewers, leaving small gaps between pieces for even cooking. Preheat your grill or grill pan to medium-high heat. Grill the skewers for 8-12 minutes total, turning every 2-3 minutes, until the lamb is beautifully charred on the outside but still slightly pink in the center for medium doneness. The internal temperature should reach 60-63°C (140-145°F) for medium. Let rest for 5 minutes before serving.

    ⏱️ 15 min
  6. 6

    Serve and Enjoy

    Arrange the crispy smashed potatoes on serving plates, top with fresh slaw, and place the lamb skewers alongside. Drizzle the creamy lemon yogurt dressing generously over everything, or serve it on the side for dipping. Garnish with extra fresh dill or a lemon wedge if desired. This complete meal delivers satisfying flavors and textures while keeping your digestive system comfortable.

    ⏱️ 5 min

🔄 FODMAP-Friendly Swaps

Regular Greek yogurt → Lactose-free Greek yogurt or coconut yogurt

Regular yogurt contains lactose which is high FODMAP - lactose-free versions provide the same creamy texture without digestive issues

Fresh garlic cloves → Garlic-infused olive oil

Fresh garlic is high in fructans - infused oil captures the flavor without FODMAPs since they don't dissolve in fat

Regular onion in marinade → Green onion tops only (green parts) or chives

Onion bulbs are high FODMAP, but the green tops of spring onions are safe and provide mild onion flavor

Honey in marinade → Maple syrup (2 tablespoons max) or brown sugar

Honey is high in fructose - maple syrup in small amounts or regular sugar are low FODMAP alternatives for sweetness

Large amounts of cabbage → Lettuce, cucumber, or bok choy (green parts)

While cabbage is low FODMAP up to 75g per serving, larger amounts can cause issues - these alternatives provide crunch with more flexibility

Wheat-based sides → Potatoes, rice, or gluten-free bread

Wheat contains fructans - potatoes and rice are naturally low FODMAP carbohydrates that pair perfectly with grilled lamb

Regular cream or sour cream → Lactose-free Greek yogurt or lactose-free sour cream

Regular cream and sour cream contain lactose which is high FODMAP - lactose-free yogurt provides the same creamy richness without triggering digestive symptoms

🔬 The Science Behind This Recipe

Why This Recipe Works for Your Gut

Lamb is naturally low in FODMAPs and serves as an excellent protein choice for sensitive digestive systems. Unlike processed meats that often contain hidden FODMAP triggers like onion powder or high-fructose additives, plain lamb provides essential nutrients without causing fermentation in your gut. The protein also helps slow digestion, giving your body more time to absorb nutrients properly and reducing the rapid transit that can trigger IBS symptoms.

The garlic-infused oil is a game-changer for flavor without the digestive distress. Here's the key: FODMAP compounds are water-soluble, not fat-soluble. When garlic infuses into oil, you get all the aromatic flavor molecules without the fructans that cause bloating and discomfort. This means you can enjoy that beloved garlic taste while keeping your gut happy. Just remember to strain out any garlic pieces before using, as the solid bits still contain FODMAPs.

Lactose-free yogurt provides the creamy tanginess you crave while being gentle on your system. The lactose (milk sugar) has been broken down by added enzymes, making it digestible even if you're lactose intolerant. Meanwhile, potatoes and cabbage are both low-FODMAP superstars when served in appropriate portions. Potatoes are easily digestible starches that provide energy without fermentation, while cabbage (in moderate amounts) offers fiber that supports healthy gut motility without overwhelming your system. Together, these ingredients create a satisfying meal that nourishes rather than irritates your digestive tract.

📄

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